Have you seen the watery part which gets separated when you make curd? Well, that’s whey. It is a great source of protein and people use it as an extra source to build their health. Whey protein, has been known to have several benefits for those looking to build muscle and improve athletic performance.
In this article, we’ll discuss in detail about the all the 3 types of whey protein powder, so you can decide which one to choose.
People, like athletes, who do strength training use supplements like protein water, pea protein, soy, etc. One of the most popular among these supplements is the whey protein. Whey protein can be obtained in small quantity from milk while making cheese the whey protein gets removed.
There are some great benefits of taking whey protein, including better muscle quality improved body composition, and increased athletic performance.
The standard dose of whey protein intake differs from brand to brand as it depends on its quality and the active ingredients it has. A brand which sells concentrated whey powder has around 80% of the protein in it and the remaining is fats, carbohydrates, and a bit of lactose. One of the purest forms of protein is whey isolate which is used by bodybuilders and athletes.
All types of whey protein powder are not only used to build muscles, but it is also a vital necessity to keep the functioning and forming of body. Your body may feel weak if you are not getting enough amino acids, which help in the formation of tissues like muscles, hair, skin, etc. And, if you feel that you are not getting enough proteins out of your meals, then, you should get supplements.
Whey protein is an all-rounder protein which has all the amino acids required for your body needs. Another benefit of whey protein is its ability to help the body in repairing the muscles which get damaged after you do intense exercises.
Best Way to Take Whey Protein
Although whey protein is easy to take with shakes, you can also use it with real foods like yogurt or oatmeal. Mixing it with such foods can make the integration of whey easy. The whey powder can be mixed even with foods which have fat content like peanut butter, which can help in compensating the dryness of whey.
In short, there’s no perfect or best way to take whey protein. For someone who’s goal is to gain weight and stay in a calorie surplus, taking whey protein in milk combined with other ingredients sounds like a perfect idea. For others who’re on a routine that involves an overall calorie deficit, consuming whey protein in water will be an optimum choice.
It is also important to note that whey protein alone might not help you get results. It is the overall lifestyle, which includes your diet, sleep and workout schedule that defines how your body will look like. Hence, it is important that you focus on the right diet to build muscle, before you turn towards taking supplements.
The Three Different Types of Whey Protein
Even though there are different types, all types of whey protein helps your body in repairing muscle and helping them get stronger. Depending on how the whey protein is processed, they can be classified into three categories. They are:
1. Whey Protein Concentrate (WPC)
The protein comes in concentrated form in WPC and it has more density of nutrients. The nutrients density is more than other types of whey because of the method in it is processed. The protein percentage in the WPC is usually around 80, but it can be anywhere between 25-89%. The ones which have less percentage of whey is used in processed food products. Only the higher percentage ones are used as nutritional products. There is somewhere between 4-8% of the lactose in a WPC.
One important thing to keep in mind is that since the WPC is made by concentrating the milk, it can have the hormones which are given to the cows from which the milk is being taken. So, it should be taken into consideration before taking it as it can cause some harmful effects.
2.Whey Protein Isolate
The second type of whey protein is the whey protein isolate, which is easily digestible. The carbohydrates and lactose of usually taken out of this protein, which makes it easier for people with lactose intolerance to take this. Apart from the carbohydrates, a lot of fat and fat-soluble vitamins are also removed. The whey protein isolate contains 90-95% of protein. As the WPI has more percentage of protein, it can be a bit pricy than the WPC.
3. Whey Protein Hydrolysate
This type of whey protein is made so that it is quickly absorbed in the body. Although whey is easily digested, the whey protein hydrolysate makes it even faster as the protein is broken down into smaller chains called peptides. Due to the processing methods, this type of whey may taste bitter. This type of why protein is the most expensive one as there is more processing done to make this.
Without the hydrolyzation process, the body needs to hydrolyze the protein. This whey protein also contains insulin, without the glucose, to make the processing even faster.
This protein is used in sports, infant products and other medical nutritional products. The protein percentage in this type of whey is somewhere between 80-90.
There are many different whey protein supplements available in the market, which may be in the form of any of the three types of whey protein mentioned above.
Not sure about the right supplements for your fitness goal? Let us help you out:
Best Whey Protein Supplements:
Aptly named, the Optimum gold standard whey powder has whey protein mixed with digestive enzymes. This budget-friendly whey protein is suitable for anyone who wants a protein supplement without any additional nutrients.
2. Platinum Hydrowhey Protein Powder by Optimum Nutrition
This whey protein supplement is made by using the hydrolyzation process. This process makes it easier for the body to digest the protein. The protein concentrate per 30 gram per serving is higher than many other whey powders.
3. Organic Whey Protein Powder by Garden of Life
Here is one brand of protein powder which is made especially made keeping in mind the digestion. So, what makes it good for your guts? The answer is probiotics. The organic whey protein powder contains 21 grams of protein per serving. Another good thing about this whey powder brand is that it is certified and is made from grass-fed cows.
4. Naked Whey Protein by Naked Nutrition
The naked whey protein manages to remove all the other ingredients which are generally added with the whey powder like nutrients, sweeteners, etc., and hence the name. This whey protein is made with extra care by cold-processing and no contamination takes place from chemical detergents, synthetic additives, metals, etc.
5. RSP TrueFit by RSP Nutrition
The RSP TrueFit is a jam-packed whey protein powder. It is loaded with fibre, dried concentrates from as many as 12 antioxidants fruits and vegetables, and pre/probiotics giving you all the things you otherwise add into your shake.
6. Whey Sport Post-Workout Protein Powder by Cellucor
This whey powder gives you the added benefit of helping you reduce the fatigue created when you do the heavy lifting. This is done by an ingredient in it called creatine. Creatine, made from amino acids also helps in gaining muscles from strength training.
7. Combat Protein Powder by MusclePharm
This whey powder is made for quick absorption as well as slow digestion. The slow-digesting casein protein is added to help ease hunger pain after the gym. People have felt more satisfaction after drinking the casein protein powder with water more than they had after drinking a whey protein.
8. Legion Whey + Vanilla Whey Isolate Protein Powder by Legion Athletics
This is a 100% grass-fed whey protein powder. This protein powder is suitable for people with allergy to lactose as 99.9% of lactose is removed in this whey isolate powder.
9. Natural Isolate by Bodylogix
This natural grass-fed whey isolate protein powder is NSF certified for sports seal. The certification means that the product contains exactly what is mentioned it would. This makes it easier for people to trust this brand of protein powder.
10. ISO100 Hydrolyzed Protein Powder by Dymatize
This whey protein powder can turn your post-workout drink into a vanilla milkshake if you like to take your drink with milk due to its added vanilla flavor. This doesn’t mean it would have any less protein as this clean whey isolate delivers on the protein also.
Risks related to the intake of whey protein
These different types of whey protein do not cause any problem to most people, but, when people take high doses, they can have nausea, stomach problems, cramps, headache, etc. Those who have milk allergy should avoid using whey powder. Check for brands which provide the lactose-free one. You should consult a doctor if you have kidney disease before taking whey.
Similarly, if you are taking any other medicines or supplements, you should consult a doctor before starting the intake of whey powder.
Remember that the consumption of whey protein without any exercises won’t lead to muscle building. The calorie consumption for your body should be more than what you are burning and you should consume enough protein based on the exercise regimen you are following.
Some more things which you should keep in mind before buying a whey protein powder are:
- Look whether it contains fillers or amino acids which are of low quality.
- Some brands may have the whey in both flavored and unflavored form.
- The whey powder should be low in carbs and fats.
- It should be aspartame free.
- Put more trust in the brands which are transparent about the percentage of protein in it.
- Always look for the certificate of analysis, which helps you trust that the product is good.
There are different features in different types of whey protein. The best type of whey protein is the one that suits your body and has the ingredients you are looking for.
If you are new to strength training, finding different types of whey protein can be overwhelming. This article has covered the basic information about whey, how it should it used, the 3 types of whey protein, and what is the best whey protein available out there.
All types of whey protein powder are generally safe, however, it is always good to consult a gym trainer or a doctor before you start taking the whey powder. What is the best type of whey protein powder? Now you have the answer!
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Rohan Arora is a Certified Personal Trainer and Sports Nutritionist and has been actively involved in sports and fitness for over 8 years. He now leads the team of fitness specialists and personal trainers who help people around the world with personalized workout and nutrition plans, along with providing the right information on sports supplements.